Strength for Fighters: Landmine Drop Lunge w Overhead Hold

by Sean Sinisi

Here is one of my favorite exercises for fighters, boxers, or any other stand up fighter.  This full body exercise challenges the legs, hips, torso and shoulder stability.  You can perform this exercise with a landmine or with a barbell jammed into a corner.

Tips for Success:

  • Brace throughout the torso
  • Secure the overhead position
  • Step into a reverse lunge
  • Hips and shoulder stay square
  • Use same side or opposite side for a change


Sean Sinisi, BS, CSCS, USAW, FMS

Strength for FightersSean is from Costa Mesa, California and holds a Bachelor’s Degree in Kinseiology from California State University, Fullerton. He is currently earning his Master’s Degree in Strength & Conditioning from CSUF as well. Sean is the former Director of Strength for Fighters and Conditioning at STARS SoCal - Sports Training and Rehabilitation Services - where he managed the coaching staff, all teams and training as well as incoming athletes and their training programs. He has trained various levels of athletes ranging from youth to professional in multiple areas ranging from performing arts to contact sports. During his time at STARS, Sean has coordinated multiple NFL Off-Season, NFL Pre-Season and NFL Pre-Draft Combine Training which included scheduling, programming, training, and collaborating with medical professionals, nutritionists, psychological, skill and position coaches, media correspondents and other professional resources. He is currently working with top UFC Lightweight Contender, Tony “El Cucuy” Ferguson for Strength and Conditioning and focusing on his academic career. Sean is a Certified Strength and Conditioning Specialist (CSCS) with the National Strength for Fighters and Conditioning Association (NSCA), a certified USA Weightlifting Level 1 Coach, and FMS certified in the Functional Movement Screen. His own athletic background includes wrestling, 6 years of soccer, 8 years of football and 9 years of baseball as well as years of non-traditional sports such as skateboarding, snowboarding and surfing. Currently, Sean is learning MMA and plays rugby with the Huntington Beach Rugby Football Club. He employs an evidence based approach to both his programming and coaching and believes in using science to maximize safety and efficiency to reach athlete specific goals. Sean’s motto is “Work Hard, Train Smart and Live Strong”


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